DBT&CBT
What does DBT stand for?
Dialectical Behavior Therapy
Radical Acceptance means accepting ______ as it is.
Reality
What does the I in IMPROVE stand for?
Imagery
Opposite Action means doing the ______ of what an unhelpful emotion is telling you to do.
Opposite
Who plays Wednesday Addams in the Netflix show Wednesday?
Jenna Ortega
What does CBT stand for?
Cognitive Behavioral Therapy
True or False: Radical Acceptance means you like or agree with what happened.
False
IMPROVE is mainly part of which DBT skill category?
Distress Tolerance
You feel sad and want to isolate in your room. What might Opposite Action tell you to do?
Get up/connect with someone/do an activity
What singer is known for “Birds of a Feather” and “Bad Guy”?
Billie Eilish
What are the four main skill areas of DBT?
Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness.
What is one thing you still have control over when you cannot change what already happened?
How you respond, what you do next, or how you cope with it.
What does IMPROVE stand for?
(You need to get at least 5 out of the 7)
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
You're nervous about participating in group and want to avoid speaking. What would Opposite Action look like?
Participate/say something anyway
MARVEL: What are the six original Avengers in the first Avengers movie?
Iron Man, Captain America, Thor, Hulk, Black Widow, and Hawkeye
“Nobody likes me” is an example of what type of thought that CBT might help you challenge?
Negative/unhelpful thought
What can happen when we constantly fight against a reality that we cannot change?
We can create more suffering/distress
You have a stressful day, so you give yourself a short mental break by listening to music. Which IMPROVE letter could this represent?
V — Vacation
You're angry at your friend and want to send a mean text. What could Opposite Action look like?
Don't send it; respond calmly or take space
What music genre is one of the most popular around the world?
Pop 🎵 — it continues to dominate global charts.
What are the three Mindfulness “WHAT” skills in DBT?
Observe, Describe, and Participate
What is the difference between pain and suffering in Radical Acceptance?
Pain can happen naturally; fighting reality can add additional suffering.
You're overwhelmed and tell yourself, “Just focus on this one thing. I don't have to solve everything right now.” Which part of IMPROVE is this?
One thing in the moment
Before using Opposite Action, what should you check about your emotion?
Whether the emotion and its intensity fit the facts/situation
In Shrek, what kind of animal is Donkey’s wife?
A dragon